Whole Grains: Nutrition, Varieties, Cooking Tips and Recipe Ideas

BY SARAH MASTRACCO

Incorporating whole grains into your diet is a fantastic way to boost your health. Packed with essential nutrients like fiber, protein, vitamins and minerals, whole grains can help reduce the risk of chronic diseases, aid in weight management and support digestive health.

Whole grains are the cornerstone of a balanced diet because they offer a wealth of nutritional benefits. They're not just good for you; they're also versatile and delicious. To fully appreciate their value in a healthy diet, it's important to understand what exactly makes a grain "whole" and how it compares to a refined grain.

What is a Whole Grain?

A whole grain consists of all three key parts of the seed:

The Bran: This is the outer skin of the grain. It contains a majority of the grain's fiber and offers a good source of B vitamins, minerals and antioxidants.

The Germ: This is the embryo of the seed that has the potential to sprout into a new plant. It includes many B vitamins, some protein, minerals and healthy fats.

The Endosperm: This is the largest part of the grain and contains mainly carbohydrates and some protein and vitamins.

When a grain includes all three parts, it retains the full spectrum of its nutritional content, and therefore provides the many health benefits that whole grains are known for.

 
What is a Refined Grain?

Refined grains, on the other hand, have been processed to remove the bran and the germ. This process gives grains a finer texture and extends their shelf life but at a big cost to nutritional value. The refining process strips away important fiber, vitamins and minerals. For example, white flour and white rice are refined grains, and while they are often "enriched" with vitamins and minerals, they still lack the complete nutrient profile and health benefits of their whole grain counterparts.

Why Are Whole Grains So Great?

Whole grains are nutritionally superior to refined grains for several reasons:

Fiber Content: Whole grains are high in fiber which helps regulate the digestive system, lower cholesterol and manage blood sugar levels.

Rich in Nutrients: Whole grains contain essential nutrients such as iron, magnesium, selenium, B vitamins and antioxidants, which are largely removed in refined grains.

Health Benefits: Eating whole grains is associated with a lower risk of several diseases, including heart disease, type 2 diabetes, obesity and some forms of cancer. The fiber and nutrient-dense makeup of whole grains play a significant role in their health benefits.

Satiety and Weight Management: The fiber content in whole grains also helps to make you feel fuller longer, which can help in weight management.

Incorporating a variety of whole grains into your diet ensures you absorb a wide range of nutrients and helps add interesting and tasty new flavors to your meals. Whether it’s switching from white to brown rice, choosing whole grain bread or experimenting with grains like quinoa, millet or fonio there are numerous interesting and delicious ways to incorporate whole grains into your diet.

Common Grains, Cooking Instructions and Recipe Ideas

When following various whole grain cooking instructions provided here, it's recommended that you also refer to the package directions. Package directions can provide specific guidance on ratios, cooking times and methods that are best for the product you are using. This will help ensure the best results and the safest cooking methods. Always use your judgment and personal preference when cooking and adjust any recipe as you see fit.

Quinoa

Quinoa is a gluten-free seed that is a complete protein source. It contains all nine essential amino acids that our bodies cannot produce on their own. This makes it an excellent protein source, particularly for vegetarians and vegans. It is also a great source of fiber, vitamins, and minerals such as magnesium and manganese.

Cooking Instructions: 

Place quinoa in a fine sieve and rinse thoroughly in cool water to remove the bitter-tasting saponin coating. In a medium saucepan, combine one part quinoa with two parts water or broth. Bring to a boil, then cover the pot and lower the heat to simmer for about 15 minutes or until the liquid is absorbed.

Recipe Suggestions: 

Warm quinoa breakfast bowl topped with fresh berries, pomegranate seeds, chia seeds, toasted nuts and a drizzle of honey or maple syrup.

Quinoa Caprese Salad with quinoa, sliced cherry tomatoes, cubed fresh mozzarella, fresh torn basil leaves and a drizzle of balsamic vinegar glaze, extra virgin olive oil and salt and pepper to taste. 

Oats

Known for a high content of soluble fiber, particularly beta-glucan, oats are excellent for heart health and cholesterol management. They are loaded with vitamins, minerals and antioxidant plant compounds, including manganese, phosphorus, magnesium, copper, iron, zinc, folate, and vitamins B1 and B5. Oats can help you feel full for longer, which helps control appetite and may aid in weight loss. 

Cooking Instructions: 

For rolled oats, in a medium saucepan, boil one part oats in two parts water or milk for about 5 minutes until soft. For steel-cut oats, simmer one part oats in three parts water for about 20-30 minutes.

Recipe Suggestions:

Savory Warm Oatmeal topped with sauteed greens, poached or fried egg, avocado slices, salt and pepper to taste and a drizzle of extra virgin olive oil. Add a dash of hot sauce or chili crunch for a spicy kick.

Overnight oats with almond milk and/or yogurt, a pinch of salt, and your favorite add-ins such as honey, nuts, and fruit. Cover and let sit in the refrigerator 4-6 hours, or up to overnight.

Brown Rice

Brown rice is a whole grain, meaning it contains all parts of the grain — the bran, germ, and endosperm. This contributes to its higher content of fiber, vitamins, and minerals compared to white rice. It includes high levels of magnesium, phosphorus, selenium, thiamine, niacin, and vitamin B6. Brown rice also contains healthful oils which can help the body reduce LDL forms of cholesterol (the "bad" cholesterol).

Cooking Instructions: 

Rinse brown rice under cold water. In a medium saucepan, add one part rice to two parts water. Bring to a boil, then reduce heat, cover and simmer for about 45 minutes until the rice is tender. Fluff with a fork and season to taste with salt and pepper. 

Recipe Suggestions: 

Stir-fry mixed sliced or chopped vegetables in a little sesame oil with tofu or shrimp and cooked brown rice. Garnish with chopped cilantro and chopped scallions and add a dash of soy sauce or tamari to serve. 

Brown Rice Pilaf. Sauté 1/2 cup each chopped onions, carrots, and celery in olive oil, stir in 1 cup rinsed brown rice then add 2 cups boiling broth or water. Cover and cook at a low simmer until the rice is tender, about 40- 45 minutes. Use a fork to fluff and add chopped parsley, salt and pepper to taste before serving.

Bulgur 

Bulgur is a whole wheat grain that has been cracked and partially pre-cooked. It is a good source of fiber, protein, iron, and B vitamins, particularly niacin, thiamine, and B6.  These nutrients play vital roles in energy production, brain function, and red blood cell formation. Bulgur is also quick and easy to prepare. 

Cooking Instructions:

Pour boiling water over bulgur and let stand until soft (15-30 minutes), then fluff with a fork.

Recipe Suggestion:

Mediterranean-inspired Salad with cooked bulger, chickpeas, halved cherry tomatoes, thinly sliced cucumbers, minced shallots, a generous splash of red wine vinegar, a good drizzle of extra virgin olive oil and lots of roughly chopped mint and basil leaves. Season with salt and pepper to taste and top with crumbled feta (optional) to serve.

For a delicious side dish, mix cooked bulgur with shredded kale, chopped pistachios, pomegranate seeds, lemon, olive oil, salt pepper, mint and top with crumbled goat’s cheese or feta cheese. Serve as a side to grilled or seared fish. 

Farro

Farro is an ancient whole grain that is high in fiber and protein and has a delicious nutty flavor and chewy texture. It is loaded with nutrients including magnesium, zinc, and some B vitamins. It's also a good source of antioxidants which help combat inflammation and protect against disease.

Cooking Instructions:

Rince the farro under cool water, then boil in water or broth until tender…about 20 minutes for pearled farro, 25 minutes for semi-pearled and 35 minutes for whole.

Recipe Suggestion:

Farro Bowl with roasted seasonal vegetables like butternut squash, broccoli or cauliflower. Serve over cooked farro with a dollop of hummus or a drizzle of tahini sauce

For Farro Risotto, substitute farro for rice in a traditional risotto recipe. Cook farro in vegetable or chicken broth, gradually adding the liquid and stirring often to get a creamy texture. Mix in mushrooms and peas, and finish with Parmesan cheese for a rich flavor.

Hulled Barley

High in both soluble and insoluble fiber, hulled barley is great for digestive health and can help regulate blood sugar. Barley provides vitamins, particularly B-group vitamins like niacin, thiamine, and folate, which play a critical role in energy metabolism and overall health. While not as high in protein as some other grains like quinoa or farro, barley still provides a decent amount of protein, which is important for muscle repair and growth.

Cooking Instructions:

Soak for a few hours, drain and boil one part barley in three parts water for about 45-55 minutes.

Recipe Suggestions: 

Make a hearty soup by cooking barley and lentils together with carrots, onions, and celery in a vegetable or chicken broth. Season with herbs like rosemary and thyme for added flavor.

Use cooked barley as a filling for tomatoes or bell peppers. Mix cooked barley with chopped vegetables, herbs, nuts, and spices, then stuff into halved peppers or scooped out tomatoes and bake until tender.

Millet

Millet is a gluten-free grain high in antioxidants and magnesium. It's very good for improving heart health and managing diabetes. Millet is high in dietary fiber, which aids in digestion, helps control blood sugar levels and may contribute to heart health by lowering cholesterol. 

Cooking Instructions:

Toast millet in a dry pan before adding two parts water to one part millet. Simmer for about 15-20 minutes.

Recipe Suggestions:

Warm millet porridge with cinnamon, nutmeg, toasted chopped walnuts and a drizzle of maple syrup for a comforting breakfast.

Combine millet flour with water and a pinch of salt to make a flatbread dough. Roll out into thin circles and cook on a hot griddle until each side is golden brown. The flatbreads can be eaten with curries or used as wraps.

Fonio

Fonio is a tiny, fast-cooking gluten-free grain that contains important amino acids like methionine and cysteine, which are less common in other grains. These amino acids are essential for growth and repair of body tissues. Fonio is a great source of energy due to its carbohydrate content, yet it's lighter and easier to digest compared to many other grains.

Cooking Instructions:

Cook one part fonio to two parts water, bring to a boil, cover, remove from heat and let sit for about 5 minutes.

Recipe Suggestions: 

Make Fonio Cookies by combining fonio flour with oat flour, baking powder, butter, and sugar to make dough. Add chocolate chips or nuts as desired, and bake until golden brown for a unique treat.

To make Fonio Veggie Burgers, mix cooked fonio with mashed lentils, grated carrots, and spices. Form into patties and fry until golden. Serve on buns with your favorite toppings.

Tips for Cooking with Whole Grains: 

Cooking with whole grains can transform your meals, they offer a nutritious boost and a wide variety of textures and flavors. Here are some tips for cooking with grains, along with a few different ways to incorporate them into your daily meals.

Rinsing: Some grains, like quinoa, should be rinsed in cold water before cooking to remove any bitter-tasting saponins.

Water-to-Grain Ratio: Each grain has a specific water-to-grain ratio and cooking time, crucial for achieving the right texture. Always refer to package directions when preparing different types of whole grains.

Simmering and Resting: Most grains are cooked by bringing them to a boil and then simmering until the water is absorbed. Letting grains sit covered after cooking helps them absorb any remaining moisture.

Batch Cooking: Cook a large batch of grains at the beginning of the week to save time on meal prep. Stored in the fridge, most cooked grains last several days and can be quickly added to different meals.

Flavoring: Cook grains in broth instead of water, or add herbs and spices during cooking to infuse them with more flavor.

The Many Uses of Whole Grains

Salads: Cook grains like farro, barley, or quinoa ahead of time and cool them before adding to salads. The chewy texture and nutty flavors of grains make salads more substantial and satisfying. 

Burgers: Grains like brown rice or bulgur can be mixed with legumes and vegetables to form hearty, nutritious burgers. Add some binding agents like eggs or breadcrumbs, season well, and pan-fry until crispy.

Soups: Barley and farro are delicious in soups because they add texture and make a simple soup more filling. For instance, a classic beef and barley soup or a chicken soup with farro are comforting and hearty options.

Meatballs: Mix cooked grains such as rice or quinoa into meatball mixtures instead of breadcrumbs to add bulk and fiber. This not only extends the meat but also adds to the nutritional profile of your meatballs.

Grain Bowls: One of the simplest and most versatile ways to use grains is in a grain bowl. Start with a base of any cooked grain, top with a variety of vegetables, add a protein and finish with a tasty dressing or sauce. For example, a bowl with brown rice, steamed broccoli, grilled salmon and a drizzle of soy sauce can be both simple and delicious.

Stuffing: Grains make excellent stuffings for vegetables and meats. Mix grains like wild rice or quinoa with nuts, dried fruits and spices, and use them to stuff peppers, tomatoes or poultry.

Breakfast Dishes: Use grains like oats or millet to make porridges, or bake them into breakfast bars and granolas. These grains provide a hearty, fiber-rich start to the day.

The Takeaway

Incorporating a range of whole grains into your diet is not just a step towards healthier eating but also a chance to explore new and delicious culinary experiences. Whether you're making a simple oats breakfast, a tasty pilaf, a mediterranean-inspired salad or a hearty soup, whole grains are versatile and healthy additions to any meal.